High levels of cholesterol leads to dangerous conditions like heart attack and stroke, and so, this silent risk factor needs to be checked
Keeping cholesterol levels in check is extremely important for overall health. According to experts, high levels of cholesterol can lead to dangerous conditions like heart attack and stroke, and so, this silent risk factor needs to be checked. However, you can begin the change in your kitchen.
There are a few simple, yet totally effective, science-backed hacks you can add to your daily routine and naturally lower cholesterol levels while improving heart health.
Hacks to lower cholesterol
Eat oats for breakfast
Oatmeal is packed with soluble fibre, which reduces your low-density lipoprotein, LDL, or bad cholesterol. It has soluble fibre - beta-glucan, which binds cholesterol in the digestive system and prevents its absorption into your bloodstream.
You can make overnight oats along with fruits like bananas and strawberries, which not just provide flavour and natural sweetness but are also loaded with potassium and antioxidants.
Exercise
Regular and consistent workouts are a win-win for your heart health. Exercise not only helps improve physical and mental fitness and prevent obesity, but it also reduces harmful LDL and increases beneficial HDL.
According to the American Heart Association, at least 150 minutes of moderate workouts per week are enough to lower cholesterol levels. Doctors say include cardio and regular strength training along with aerobics to get even more benefits.
Eat lots of nuts
Studies say munching on nuts like almonds, walnuts, and pistachios can be extremely helpful in lowering cholesterol levels. According to doctors, a handful of nuts early in the morning can slightly lower the deadly LDL.
Nuts are also packed with potassium, magnesium, and omega-3s, all of which are heart-healthy types of polyunsaturated fat.
Totally limit trans fat
Most food that you eat from outside is packed with trans fats modified by a process known as hydrogenation, which makes the unsaturated fats in vegetable oils more stable.
Your body handles trans fats differently from other fats, not in a good way, and they can increase LDL and total cholesterol while decreasing beneficial HDL. Foods that commonly contain trans fats include:
- Pastries, cakes, and other bakery goods
- Microwaveable popcorn
- Fried fast food
- Pizzas
- Nondairy coffee creamer
- Use olive oil
Saturated fats, which are there in butter for sure, raise LDL, or bad cholesterol. And so, you must replace these fats with extra-virgin olive oil, rich in monounsaturated fats that promote heart health.
Using olive oil helps lower LDL while maintaining or even boosting HDL, or good cholesterol. It can be added to your salads, soups, sautéed vegetables, sandwiches, or even as a dip for whole-grain bread. However, make sure not to go overboard and keep an eye on how much olive oil you use, because it is loaded with calories.
Stop smoking
Smoking tobacco spikes the risk of heart disease in several ways, including:
- Increasing LDL
- Lowering HDL
- Increasing cholesterol buildup in your arteries
- Affecting cholesterol transportation and absorption
And so, it is best to give up smoking, which can help reverse these harmful effects.
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